Weight Lifting

[breakingtime91]

Here he is hitting a total of 1471 at a bodyweight of 130.

https://www.youtube.com/watch?v=vcG6oR145h4

Dude is a beast

[JHC]

Man honestly it's pretty simple. I squat on Monday, bench on Wednesday, and Deadlift on Friday ideally. I did nothing but this those three lifts for the first year. Volume is basically a four week program with 6x10, 4x8, 3x6, 3x3 and repeat the next month. Gotta' make the reps and the weight increases with each set.

You have to give a program an honest year at a minimum. Anything will really work if you do it long enough, consistently enough, and hard enough.

Just to clarify what you probably wrote clearly enough but . . . . so you warmed up and then did those work sets for a work out and that was it?

No cardio or any other lifting right? I'm not shocked, I get that, I just want to be sure.

Anything exotic on the nutrition side or just 3 squares a day, plenty of meat?

[SouthNarc]

Just to clarify what you probably wrote clearly enough but . . . . so you warmed up and then did those work sets for a work out and that was it?

No cardio or any other lifting right? I'm not shocked, I get that, I just want to be sure.

Anything exotic on the nutrition side or just 3 squares a day, plenty of meat?

Yup those are work sets. I'm probably about 50 reps of a given weight on warm up sets.

Nothing exotic on food or supplementation other than creatine and fish oil.

[MGW]

IIRC, Craig's lifting coach is pulling 600+ pound deadlifts.

...at 135 pounds.

And makes it look easy.

[SouthNarc]

And no cardio other than BJJ on the off days. I just started doing some supplemental exercises this year. I'm 21 months in.

[MGW]

Yup those are work sets. I'm probably about 50 reps of a given weight on warm up sets.

Nothing exotic on food or supplementation other than creatine and fish oil.

I've toyed with the idea of one lift per day but I've never actually tried it.

When you started the programming how did the two of you decide what weight to start with on each lift? What was the progression from set to set?

I feel like I'm asking for trade secrets. If there's a place to read/pay for Richard's ideas please let me know.

I have access to a couple Olympic lifts guys but I haven't looked for true power lifting coaches.

[Cecil Burch]

Dumb question(s). How do I find a good coach? What should I look for? How hard it is to find a good coach that wants to work with a middle aged man that wants to get stronger, but absolutely can't afford to get hurt?

For the powerlifts (squat/bench/deadlift) you can start at :

http://www.usapowerlifting.com/


They will have the best database/record for legit, trained coaches. And most of these gyms listed with them will have lots of experience in working with non-competitive athletes.

You have a strong one by you:

http://www.usapowerlifting.com/gyms/

This sounds like they know exactly what you are needing:

http://coaching.usapowerlifting.com/iron-soul-gym/

[breakingtime91]

Has anyone tried bullet proof coffee as a pre workout?

[SouthNarc]

I've toyed with the idea of one lift per day but I've never actually tried it.

When you started the programming how did the two of you decide what weight to start with on each lift? What was the progression from set to set?

I feel like I'm asking for trade secrets. If there's a place to read/pay for Richard's ideas please let me know.

I have access to a couple Olympic lifts guys but I haven't looked for true power lifting coaches.

No trade secrets other than him watching me through our sessions. I will say that you know you're to heavy or fatigued when your form starts to break. Those three lifts are also incredibly technical. I'm no stranger to body mechanics and it took me a good 5 months to start to feel proper activation of the posterior chain when deadlifting. There are so many little niggling details just like in shooting.

[DMF13]

I'd say start the Wendler 5/3/1 program.

Get the details in this pdf: https://www.google.com/url?sa=t&rct=...KOeaITT8TEyqvg

Website to do the calculations of the program and it's variations: https://blackironbeast.com/